Owners Manual
Page 12
... Do not allow pulleys to change position during any exercise where your chest. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. Simply insert your hand. Leg Extension Attachment The leg extension attachment enables you to work the major muscle groups in place and...cuff portion. Place the harness on your shoulders letting the handles hang over the arch of the grip that is used . 10 Bowflex Xtreme® SE Owner's Manual Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that auxiliary cables for exercises like front shoulder raises or any ...
... Do not allow pulleys to change position during any exercise where your chest. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. Simply insert your hand. Leg Extension Attachment The leg extension attachment enables you to work the major muscle groups in place and...cuff portion. Place the harness on your shoulders letting the handles hang over the arch of the grip that is used . 10 Bowflex Xtreme® SE Owner's Manual Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that auxiliary cables for exercises like front shoulder raises or any ...
Owners Manual
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...Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. • B e sure arms are straight out in line with cables, palms facing down and wrists straight. • R aise chest and pinch shoulder blades together. facing outward Accessory...º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Keep chest muscles tightened during motion. Chest Exercises Bench Press- Shoulder Horizontal ...
...Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. • B e sure arms are straight out in line with cables, palms facing down and wrists straight. • R aise chest and pinch shoulder blades together. facing outward Accessory...º angle between upper arms and torso throughout exercise. • L imit range of the upper arm. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Keep chest muscles tightened during motion. Chest Exercises Bench Press- Shoulder Horizontal ...
Owners Manual
Page 23
...; from standard bench press position. • Straighten arms to sides, 10º above knees in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), .... Position: Seated (seat in line with arms straight to start position, with cables. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Bowflex Xtreme® SE Owner's Manual 21 Also involves front shoulder muscles (anterior deltoid) and triceps. Shoulder Horizontal Adduction ...
...; from standard bench press position. • Straighten arms to sides, 10º above knees in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), .... Position: Seated (seat in line with arms straight to start position, with cables. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Bowflex Xtreme® SE Owner's Manual 21 Also involves front shoulder muscles (anterior deltoid) and triceps. Shoulder Horizontal Adduction ...
Owners Manual
Page 24
... of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - Crossover Reverse Fly - narrow position Before You Begin...upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor and arms...
... of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - Crossover Reverse Fly - narrow position Before You Begin...upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor and arms...
Owners Manual
Page 25
... slowly reverse motion. Position: Standing - Key Points: • Keep shoulder blades pinched together and maintain good spinal alignment. Bowflex Xtreme® SE Owner's Manual 23 Center Cross Bar Pulleys should be in good alignment and tighten trunk muscles. ACTION • Allowing ... of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - Shoulder Exercises Crossover Rear Deltoid Rows - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Stand on platform. • Cross arms in front of ...
... slowly reverse motion. Position: Standing - Key Points: • Keep shoulder blades pinched together and maintain good spinal alignment. Bowflex Xtreme® SE Owner's Manual 23 Center Cross Bar Pulleys should be in good alignment and tighten trunk muscles. ACTION • Allowing ... of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - Shoulder Exercises Crossover Rear Deltoid Rows - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Stand on platform. • Cross arms in front of ...
Owners Manual
Page 26
...straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xtreme® SE Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Shoulder Exercises Lateral Shoulder Raise...Elbows Stabilized Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in lower back. Shoulder Abduction (...
...straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xtreme® SE Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Shoulder Exercises Lateral Shoulder Raise...Elbows Stabilized Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in lower back. Shoulder Abduction (...
Owners Manual
Page 27
...Raise hand grips to starting position keeping tension in lower back. • Grasp hand grips with knees slightly bent. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. ACTION • Arms may want to...Raise - Position: Seated - wide position Before You Begin: Remove Leg Extension and adjust seat height. Seated Shoulder Press - Bowflex Xtreme® SE Owner's Manual 25 Position: Standing - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids...
...Raise hand grips to starting position keeping tension in lower back. • Grasp hand grips with knees slightly bent. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. ACTION • Arms may want to...Raise - Position: Seated - wide position Before You Begin: Remove Leg Extension and adjust seat height. Seated Shoulder Press - Bowflex Xtreme® SE Owner's Manual 25 Position: Standing - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids...
Owners Manual
Page 28
Pick a resistance that allows you to perform 12-15 reps. 26 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform with arm closest to machine and draw upper arm into side, keeping elbow bent 90º....perfect reps. Maintain good spinal alignment. • Grasp hand grip with one side toward machine. facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar - Position: Standing - facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension Key Points: ...
Pick a resistance that allows you to perform 12-15 reps. 26 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform with arm closest to machine and draw upper arm into side, keeping elbow bent 90º....perfect reps. Maintain good spinal alignment. • Grasp hand grip with one side toward machine. facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar - Position: Standing - facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension Key Points: ...
Owners Manual
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...Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Position: Standing - Bowflex Xtreme® SE Owner's Manual 27 Initiate new rep by moving hands in an arc, down and grasp hand grips with palms facing floor. •...) and triceps. ACTION • Raise shoulders toward pulleys. narrow position Before You Begin: Remove Leg Extension and seat. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. ACTION • Initiate by pinching shoulder blades...
...Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Position: Standing - Bowflex Xtreme® SE Owner's Manual 27 Initiate new rep by moving hands in an arc, down and grasp hand grips with palms facing floor. •...) and triceps. ACTION • Raise shoulders toward pulleys. narrow position Before You Begin: Remove Leg Extension and seat. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. ACTION • Initiate by pinching shoulder blades...
Owners Manual
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... Movement is subtle and only occurs in lower back. Shoulder Exercises Scapular Protraction - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust ...upper arms and torso throughout the exercise. • Keep elbows straight. • Do not slouch forward in shoulder. 28 Bowflex Xtreme® SE Owner's Manual Muscles worked: Develops lower trapezius muscles, which stabilize and move shoulder blades forward off bench. • Slowly...
... Movement is subtle and only occurs in lower back. Shoulder Exercises Scapular Protraction - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust ...upper arms and torso throughout the exercise. • Keep elbows straight. • Do not slouch forward in shoulder. 28 Bowflex Xtreme® SE Owner's Manual Muscles worked: Develops lower trapezius muscles, which stabilize and move shoulder blades forward off bench. • Slowly...
Owners Manual
Page 31
... palms facing each other. • Place heels against end of plat- START START • Sit on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso...pinch shoulder blades together. • When shoulder blades are fully retracted, slowly return to start position. START FINISH START ACTION Bowflex Xtreme® SE Owner's Manual 29 Shoulder Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). Position: Seated on...
... palms facing each other. • Place heels against end of plat- START START • Sit on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso...pinch shoulder blades together. • When shoulder blades are fully retracted, slowly return to start position. START FINISH START ACTION Bowflex Xtreme® SE Owner's Manual 29 Shoulder Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). Position: Seated on...
Owners Manual
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facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment. Relax neck, ... - Also involves chest (pectoralis major muscles)and triceps. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Initiate new rep by depressing shoulder blades. 30 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. •...
facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment. Relax neck, ... - Also involves chest (pectoralis major muscles)and triceps. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Initiate new rep by depressing shoulder blades. 30 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. •...
Owners Manual
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... Hand Grips - Bowflex Xtreme® SE Owner's Manual 31 Shoulder Extension (with cables (not forward). • Slowly return to start position. START FINISH START • Grasp 50" Bent Lat Bar, palms facing down to start position. Position: Seated - facing machine Accessory: 50" Bent ...may position hips under pulleys and sit upright with Bent Lat Bar - Back Exercises Narrow Pulldowns with arms extending up. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. ...
... Hand Grips - Bowflex Xtreme® SE Owner's Manual 31 Shoulder Extension (with cables (not forward). • Slowly return to start position. START FINISH START • Grasp 50" Bent Lat Bar, palms facing down to start position. Position: Seated - facing machine Accessory: 50" Bent ...may position hips under pulleys and sit upright with Bent Lat Bar - Back Exercises Narrow Pulldowns with arms extending up. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. ...
Owners Manual
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...of pulleys. • Keep back flat and knees bent. Crossover Bent Over Row START START • Stand on platform. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck ...spine in good alignment through entire motion. Keep knees bent and back flat. Position: Standing - Keep knees bent and back flat. 32 Bowflex Xtreme® SE Owner's Manual Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of upper back. FINISH ACTION • Move elbows back...
...of pulleys. • Keep back flat and knees bent. Crossover Bent Over Row START START • Stand on platform. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck ...spine in good alignment through entire motion. Keep knees bent and back flat. Position: Standing - Keep knees bent and back flat. 32 Bowflex Xtreme® SE Owner's Manual Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of upper back. FINISH ACTION • Move elbows back...
Owners Manual
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...spine in good alignment. Initiate new rep by pinching shoulder blades. Also involves biceps. Position: Seated on the ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward...pinching shoulder blades. Bowflex Xtreme® SE Owner's Manual 33 Shoulder Extension (and Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid muscles, which make up large pulling muscles of each rep. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys...
...spine in good alignment. Initiate new rep by pinching shoulder blades. Also involves biceps. Position: Seated on the ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward...pinching shoulder blades. Bowflex Xtreme® SE Owner's Manual 33 Shoulder Extension (and Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid muscles, which make up large pulling muscles of each rep. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys...
Owners Manual
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...without slouching or changing spinal alignment. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xtreme® SE Owner's Manual START FINISH START • ...together while drawing elbows down to chest. • Lift chest, tighten trunk muscles and arch lower back slightly. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Do not increase or decrease the arch in the cables. You may not be drawn...
...without slouching or changing spinal alignment. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xtreme® SE Owner's Manual START FINISH START • ...together while drawing elbows down to chest. • Lift chest, tighten trunk muscles and arch lower back slightly. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Do not increase or decrease the arch in the cables. You may not be drawn...
Owners Manual
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...(not waist). • Maintain good spinal alignment, chest up with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Bowflex Xtreme® SE Owner's Manual 35 Position: Seated - START FINISH START • Cross arms, then grasp hand grips with cables. • Slowly return... , abs tight and a slight arch in right hand and vice versa). Back Exercises Crossover Wide Pulldowns - Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep...
...(not waist). • Maintain good spinal alignment, chest up with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Bowflex Xtreme® SE Owner's Manual 35 Position: Seated - START FINISH START • Cross arms, then grasp hand grips with cables. • Slowly return... , abs tight and a slight arch in right hand and vice versa). Back Exercises Crossover Wide Pulldowns - Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep...
Owners Manual
Page 38
...8226; Maintain good spinal alignment, chest lifted, abs tight and a slight arch in the wide position, bring hands closer together. 36 Bowflex Xtreme® SE Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at shoulder height. Allow arms and shoulder blades to sides, ... group. ACTION • Pull shoulder blades down and together while drawing elbows down to move fully upward, without relaxing muscles. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs...
...8226; Maintain good spinal alignment, chest lifted, abs tight and a slight arch in the wide position, bring hands closer together. 36 Bowflex Xtreme® SE Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at shoulder height. Allow arms and shoulder blades to sides, ... group. ACTION • Pull shoulder blades down and together while drawing elbows down to move fully upward, without relaxing muscles. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs...
Owners Manual
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facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • ... in lower back. Bowflex Xtreme® SE Owner's Manual 37 Slowly allow elbows to bend, moving hands in arcing motion away from hips, so shoulders are directly over slightly from legs and up . • Stop at 90º. • Think about tightening triceps. Elbow Extension Muscles worked: Triceps muscles. facing machine Accessory: Hand Grips...
facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • ... in lower back. Bowflex Xtreme® SE Owner's Manual 37 Slowly allow elbows to bend, moving hands in arcing motion away from hips, so shoulders are directly over slightly from legs and up . • Stop at 90º. • Think about tightening triceps. Elbow Extension Muscles worked: Triceps muscles. facing machine Accessory: Hand Grips...
Owners Manual
Page 40
...straight. • Raise chest and pinch shoulder blades together. Elbow Extension Muscles worked: Triceps muscles. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat Key Points: ...exercise and control motion on the way up . • Stop at shoulder width, palms down. • Bring arms down . 38 Bowflex Xtreme® SE Owner's Manual START FINISH START • Bend knees and place feet flat on floor. • Reach behind and grasp one or both ...
...straight. • Raise chest and pinch shoulder blades together. Elbow Extension Muscles worked: Triceps muscles. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat Key Points: ...exercise and control motion on the way up . • Stop at shoulder width, palms down. • Bring arms down . 38 Bowflex Xtreme® SE Owner's Manual START FINISH START • Bend knees and place feet flat on floor. • Reach behind and grasp one or both ...